October 11, 2019 – Masters Program

Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season.

Please click here for our 20.1 Preparation Tools.

For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

Dynamic Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Against a running clock…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Upper Body Warm-Up

When the running clock reaches 8:00…

One to Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second row or Assault Bike @ 85-90% Effort
10 Goblet Squats (35-54: 24/16 kg; 55+: 16/12 kg)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs (55+: 65/45 lbs)

OR

Clean Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs (55+: 65/45 lbs)

Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

One to Two Rounds of:
3 Ground to Overhead
6 Bar Facing Burpees

35-54: 95/65 lbs
55+: 65/45 lbs

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead
10 Bar Facing Burpees

Time cap: 15 minutes

35-54: 95/65 lbs
55+: 65/45 lbs

Strategy Notes will be updated later this evening.